Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL

BLAST PHASE
This is the program I get results on now that I am advanced. You go beyond failure, reaching overload
and stimulation lean mass acquisition! The key to this program is to beat your weight or reps from the
previous week. If you have a partner, do forced reps until you can no longer move the muscle. If you do
not, do drop sets or rest pause to completely go BEYOND failure. For an example of going BEYOND
failure, see the videos linked below. For drop sets, 2-3 sets PAST your first set to failure works. For rest
pause, rest 10 seconds and do sets of the same weight until you cannot even get one—usually 2-4 sets.
http://www.youtube.com/watch?v=SvGZCeKfqSk
http://www.youtube.com/watch?v=tbOlEl9EPS4
http://www.youtube.com/watch?v=_IvU5u-xxjA
Essentially HIIT, or BLAST training is doing a few sub-maximal warm-ups and they doing one set to all out
failure….BEYOND failure!
For each set, you will do two or more warm up set to your working weight for the first exercise for the
bodypart being trained. After that, warm up as needed, if needed. Pick a weight you can do SIX times
without a spot but the sixth rep would be tough. Then, go all out, to failure as explained above.
Day 1 – Shoulders, Triceps & Abs
Day 2 – Back
Day 3 – HIIT
Day 4 – Chest & Bi’s & Abs
Day 5 – HIIT
Day 6 – Quads & Hams & Calves
Day 7 – Off
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